Drizzt Lifts Things

[rimma]

Fo shizzl my drizzl. Those tires are bad-ass! looking forward to hearing how the first flippin session goes

[drizzt]

Cheers, first session will either be Friday or Sunday... have a few things in mind for a circuit

01/02/10 - Workout A

91.8 today... hopefully can keep it moving upward!

• Bench
  5 x 85kg
  5 x 90kg
  5 x 95kg
  5 x 105kg
  5 x 110kg*
  
• Squats*
  5 x 60kg (warmup)
  5 x 110kg
  5 x 110kg
  5 x 110kg
  5 x 110kg
  5 x 110kg
  
• Hang Cleans*
  5 x 40kg
  5 x 40kg
  5 x 50kg
  5 x 50kg
  5 x 50kg
  
• Good Mornings*
  10 x 30kg
  10 x 30kg
  10 x 40kg
  

Comments

• The final set @ 110kg on bench was pretty sloppy. Got a couple of clean touches but just wasn't feeling it, the next 2 reps were debatable as to whether they touched or not :oops: And then rested for about 10 seconds - because I felt that I couldn't whack out the 5th (no spotter) - then went for 5th and got it quite comfortably. I'll be doing this weight again next week and hopefully nail it.
  
• Squats were pretty clean, started off feeling a bit heavy but after the first set was over it was better. Wrists seem to be getting used to the low bar positioning better, I'm finding throwing my elbows back a bit are helping with this. Still feeling the hip but it too seems to be getting better (I hope).
  
• Decided to Hang Clean instead of doing two power clean sessions in a week. This has come about because I'm only doing one deadlift, and one half deadlift (i.e rack pulls) session per week, so I don't see why the cleans should be any different. Been a while since I've done Hang Cleans as well but they were ok really.
  
• For the final exercise I was scheduled to do Dips, and was really looking forward to it as the weight was moving up to 40kg 8) However, there was another guy using the only weight belt... and he was taking his time about it too (was doing 1rm Pullups by the looks of it), so couldn't be arsed waiting any longer and jumped over to do some Good Mornings. Good mornings were due for Friday, so I'll just swap them around and do Dips on Friday instead.
  

Felt lethargic before today's session, and I think that was reflected in the output. A few weeks ago I could quite comfortably get 110 for 5 on bench with touching (if not pausing) reps - it was what I listed as my 5rm for the program - but from the first rep today I felt not all there. Ah well!

Boxing tonight hopefully (partner dependent)

[startinfromscratch]

awesome volume mate, your gonna reap the rewards! :clap: :clap: :clap:

[drizzt]

Cheers mate, although I've backed off the volume a little from the last round of exercises I was doing... comparably, this is in and out I reckon

Had a day off work today, just got up and felt queasy, really tired and beat down so slept most of the day away. Still a bit tired but ah well. Sleeps haven't been terrible either, usually always get at least 7 hours, if not 8. Have started taking ZMA/Novedex/Trib stack, will see if that makes a difference.

Last night was boxing, was nice and tough, good hit out though. Big turn out to the class as well which was good to see, a lot of regulars getting back into it. Starting to discover a bit of power in my left hand for once which tired me out nice and fast :pfft:

Managed to wake up for a bit of a jog around midday which was ok. Tonight was Rugby, another big turnout which was good to see. More agility, even had weight bags to carry up the hill sprints this time so it is definitely getting harder. Really felt my hip injury coming on about midway through too which isn't a good sign, may need to get this checked out before it worsens further

edit - actually now I think about it, it's not the same place. The part that has been bothering me is in the front sort of below/around the waist area on the right side, this one is more up and toward the side, almost oblique area.

Either way, tomorrow will be Deadlift day so that'll test it out...

Eats today were 15 x egg whites, probably 8 or 9 yolks, 1 cup oats, 2 bananas, 10 slices bacon, 2 x smallish chicken breasts and finished the day with a 500g snapper =P~

Just put an order through for 4kg WPC, some creatine mono and even thought I'd give some L-Glutamine a try (as Eatme are offering it all as a stack). Haven't been on the mono for quite a while, should be interesting. Might hold off on using that and the Glutamine until after I've finished the Nova/Trib/ZMA stack so I can better gauge effects and I'm not doing so much at once.

[drizzt]

03/02/10 - Workout B

90.3 today, dammit I thought the big eats yesterday would've pushed me up a little, instead I'm almost 2kg down on Monday Ah well, it'll come, I'm not too fussed.

• Deadlifts
  5 x 100kg
  5 x 120kg
  3 x 140kg
  5 x 155kg
  5 x 155kg
  
• OHP*
  10 x 20kg (warmup)
  5 x 65kg
  5 x 65kg
  5 x 65kg
  5 x 65kg
  5 x 65kg
  
• Front Squats*
  5 x 60kg
  5 x 60kg
  5 x 70kg
  5 x 70kg
  5 x 80kg
  
• Wide Pullups*
  5 x +5kg
  5 x +10kg
  4 (+1) x +15kg
  

Comments

• Deads were ok, but I think 10 reps at the biggest weight is beginning to push it, as I could feel the lower back tighten on the last set. This could also have something to do with the belt I used for the last set, though, I've got a suspicion that it is helping the area slightly above the injury, and in turn giving more work to the muscles around it (which includes where I'm having troubles in the lower back). I'm thinking this because I was fine on the first set of 155, but the second set w/ belt was a bit tougher. Next week I'm up at 165, I think I'm going to build up to one working set for that and keep everything else a bit lower. I'll also try without the belt and see how that goes.
  
• OHP was all good, pushed off with the legs a couple of times but I'm not terribly worried about perfect technique here - heck, the more body I can involve the more it suits what I'm working for IMO. I'm not going to go into every ruck thinking about technique in Rugby, if I'm pushing someone out I'm gonna use all the force I can muster from wherever I can get it. If that means allowing some body english into my lifts, then so be it This doesn't mean I'm going to go all crazy and sloppy on everything, just that when it gets tough I'm not gonna beat myself up over some messy reps.
  
• Front squats are feeling great, I'm beginning to nail the grip here I think. The real test will be when it starts getting heavier though I guess. Walked away with a nice red line across the top of my chest/front of my collarbone
  
• Wide pullups were meant to be +5, +5, +10, but felt great after the first set so thought I'd shoot for +15. Almost got there, managed 4 really clean reps on +15 (struggled a lot on the 4th though), stopped for a few seconds after rep 4, then got out the last one. Good though, because I've been doing the same old +5, +5, +10 for a few weeks now which has been getting progressively easier, so it's good to chuck a little extra weight on.
  

Felt much better pre-session today, took some Black Powder which pepped me up a little. Loving that the weights are getting heavier, was tough to sleep my way through the lower weight weeks but I think it's paid off, especially in terms of babying my lower back through its injury.

Boxing tech/pads session tonight.

[Big john]

progressions comming along nicely bro, DL looking heavy :clap: just take care of that lower back :nod:

I'm not going to go into every ruck thinking about technique in Rugby, if I'm pushing someone out I'm gonna use all the force I can muster from wherever I can get it. If that means allowing some body english into my lifts, then so be it

iirc paramatta were using the same concept but with bench pressing, if u get tackled u want to bget those bodies off u ASAP so they were pressin hard and heavy and getting it up anyway possible it looked nasty....but very effective

[drizzt]

Oh nice, that's interesting to hear :think: I'm sure it isn't a new concept but it makes sense to not being so technical at times and just shifting the weight :nod:

Probably a stretch but you wouldn't happen to have any links or anything to where you heard/read that?

[Big john]

Probably a stretch but you wouldn't happen to have any links or anything to where you heard/read that?

from a mate who was lucky enough to check out thier "behind the curtains" training, theres bound to be some info/links on the web, just need to do abit of looking around

[drizzt]

Sweetas, cheers mate I'll have a google tonight

[drizzt]

Had a google, but didn't find anything Ah well, interesting concept nonetheless, and something I think I'll add in every now and again (at the risk of looking like a muppet :oops:)

Man time flys when you're internetting! It was only 9pm a little while ago...

Boxing was good, thought I'd swap my usual 16oz gloves out for some 8oz for giggles on one set, felt naked with half the weight on my hands :oops: Really, really notice the difference, punches snap out so much faster! Swapped back to 16s for the next set. Great sweat again, beginning to get used to boxing-rugby-boxing-rugby for the first 4 nights of the week now.

Also had another dive into reading about the anabolic diet, I'm not sure if it's for me during Rugby season. Reason being if the energy levels aren't up through the week where I've got intense trainings, I'm not sure how I'll cope. It also said to expect tiredness on the weekends when you carb load, and I can't have that happening on a game day! Maybe it's something to give a crack after Rugby season.

In the meantime though, I think I want to sort myself out an eating plan. I may look at doing something similar to my cut last year, but increasing portion sizes so I'm close to/just above maintenance calories.

Does anyone have any experience in eating for a weekly sport like Rugby? Obviously my aim is to be in peak shape and energized for Saturday games, but enough energy throughout the week to train... may start a thread for this, but I feel like it's above my nutritional "expertise" (if I can call it that :pfft:) to consider the implications of what will and won't work :think: May be time to trial some things...

[cole]

hey man good work. im amazed by your drop in BF %. wat does your missus hold on to now when you're in bed?

[nzmusclemonster]

I play for Jville - we got promoted last year so yep, first year of prems this year Last year was my first year back after taking a break for a few years, and I ended up getting the top team's most promising award. So I've found that it's been a big motivation for me to live up to the coaches faith in me this season :nod:

No bro.... you gotta get out of j'ville. Go to a decent club. Or enjoy the Hard luck cup in round 2 :pfft:

[Draft]

Also had another dive into reading about the anabolic diet, I'm not sure if it's for me during Rugby season. Reason being if the energy levels aren't up through the week where I've got intense trainings, I'm not sure how I'll cope. It also said to expect tiredness on the weekends when you carb load, and I can't have that happening on a game day! Maybe it's something to give a crack after Rugby season.

Yea, thought I commeneted on this ages ago, generally speaking I don't think any very-low carb diets or carb-cycling diets suit people playing sports like rugby or rowing (had to have this conversation with a rower recently).

Seems like it would work in with your summer cut if you plan on doing it again.

Oh, and I play for HOBM (8080 since im such a wee fella) looking at playing for OBU this year as trainings are a little closer to home.

[drizzt]

No bro.... you gotta get out of j'ville. Go to a decent club. Or enjoy the Hard luck cup in round 2 :pfft:

Haha, nah I plan to stick around and see how we can do (unless we drop down again soon :pfft: - unlikely! ). Did play for MSP for half a year when I first got out of college, as I knew a lot of the guys from age grades there. But most of them left, so haven't been back.

I reckon we could cause some upsets this year 8) We know we can beat the teams that were with us in Hardham Cup last year (Wainui, Wests, OBU), will be a buzz playing the bigger boys though. Can't wait :twisted:

Yea, thought I commeneted on this ages ago, generally speaking I don't think any very-low carb diets or carb-cycling diets suit people playing sports like rugby or rowing (had to have this conversation with a rower recently).

Seems like it would work in with your summer cut if you plan on doing it again.

Oh, and I play for HOBM (8080 since im such a wee fella) looking at playing for OBU this year as trainings are a little closer to home.

True that, however I thought some form of cycling would be ok if you were aiming for performance on Saturday? Any thoughts?

Oh yeah, old HOBM, know a few boys out those ways :nod: Wouldn't mind playing for a Hutt club, just too far away.

hey man good work. im amazed by your drop in BF %. wat does your missus hold on to now when you're in bed?

Thanks... but, trolling? :-s

[nzmusclemonster]

Haha, nah I plan to stick around and see how we can do (unless we drop down again soon :pfft: - unlikely! ). Did play for MSP for half a year when I first got out of college, as I knew a lot of the guys from age grades there. But most of them left, so haven't been back.

I reckon we could cause some upsets this year 8) We know we can beat the teams that were with us in Hardham Cup last year (Wainui, Wests, OBU), will be a buzz playing the bigger boys though. Can't wait :twisted:

I know a couple of boys from Avalon who were doing that same sort of talk last year.....

What position are you? I'll be sure to say hi after I give you a nzmm special :wink:

[drizzt]

I know a couple of boys from Avalon who were doing that same sort of talk last year.....

What position are you? I'll be sure to say hi after I give you a nzmm special :wink:

Ha, yeah, but Avalon were always on the way out - their coach was the same one that was coaching Jville when we went down a few years back :pfft: We've got everyone writing us off which can only help our chances

I'm a flanker, was 6 last year but will be going for 7 being a bit lighter/quicker this year. How about you? What club? I'll wave in mid-air when I'm hurdling your attempted tackle :haha:

[nzmusclemonster]

I'm a flanker, was 6 last year but will be going for 7 being a bit lighter/quicker this year. How about you? What club? I'll wave in mid-air when I'm hurdling your attempted tackle :haha:

Famous last words right there! :naughty: :pfft:

I'm an msp boy.... coming back from a broken wrist in '07, broken ankle in '08 and a broken toe and torn hammy in '09.... wud be nice to last one season. I'll probly start off in senior 1's, but if I don't get injured just have a look for one of the only white boys in the prems backline :pfft:

[drizzt]

Oh nice, pity my old mate Jacko Martin is leaving this year aye, wouldve been another white fulla for ya! :pfft: I'd have loved to come up against him! Was in colts with him and Josh Stevens, hope to see him in prems this year too :nod:

[nzmusclemonster]

Oh nice, pity my old mate Jacko Martin is leaving this year aye, wouldve been another white fulla for ya! :pfft: I'd have loved to come up against him! Was in colts with him and Josh Stevens, hope to see him in prems this year too :nod:

Yeah old Jacko didn't get much of a go last year. Shame to see him go as he's been one of our best players for a few years.

[drizzt]

Sweet, finished Rugby training, dead afterwards but felt great.

Basically everything we were doing got meaner somehow, lengthened, quickened, weighted etc... and then they sprung our shuttle runs (or what amounted to a beep test) on us at the END of training! Another hot day, and they challenged us to beat our score that we had achieved a few weeks ago. However the test was the first thing we did that training, so today was tougher...

Despite that, I set the new team record for the year \:D/ I completed 13 on the first session (which amounted to a 13 beep test) and I wasn't incredibly happy with that, but I was one of the last few going - only one person completed 14 that day. Today... I completed level 15 :grin: I was the only one that attempted it - 2 or 3 others finished 14 and then dropped out - and dived across the line on the final length to just make it in time. Stoked to beat my score from a few weeks ago, but not only that, I was exhausted when I started today, so I think I may have a 16 or possibly 17 in me next week if we do it at the beginning of a training. Absolutely rooted afterwards, couldn't move for about a minute and everything was tight. But if I'm wanting to be a 7 this year, this is the level in the team I need to be at - around, if not at, the top of the pile fitness-wise.

Workout A to finish the week, and then tyres either Saturday or Sunday

[Ronin]

It also said to expect tiredness on the weekends when you carb load, and I can't have that happening on a game day! Maybe it's something to give a crack after Rugby season.

Yeah bro, I can attest to this effect. Weekends would generally see me get a huge rush after the first few carby meals, but within 30-60 minutes of each meal I'd crash and be almost asleep on the couch. Pretty rough feeling, I can tell ya. It's not so bad now though, but I'm not sure whether that's because I've re-adjusted to having carbs again (I was keto for about 6-7 months prior to Anabolic Diet) or because I've cut my carb load phase to just Sunday pm. Either way, I wouldn't recomend it for rugby season. Unless you were to experiment with having your "carb weekends" on days other than Saturday/Sunday, timing it to coincide with games. Food for thought, but it would probably take more time to experiment with than you have before the season kicks off in erneast.

[drizzt]

Yeah bro, I can attest to this effect. Weekends would generally see me get a huge rush after the first few carby meals, but within 30-60 minutes of each meal I'd crash and be almost asleep on the couch. Pretty rough feeling, I can tell ya. It's not so bad now though, but I'm not sure whether that's because I've re-adjusted to having carbs again (I was keto for about 6-7 months prior to Anabolic Diet) or because I've cut my carb load phase to just Sunday pm. Either way, I wouldn't recomend it for rugby season. Unless you were to experiment with having your "carb weekends" on days other than Saturday/Sunday, timing it to coincide with games. Food for thought, but it would probably take more time to experiment with than you have before the season kicks off in erneast.

Thanks man, that is true. I may have a search around and see if I can find anything on nutrition for sports like mine. Heck, may even stop being stingey and just seek out a sports nutritionist :shrug:

[drizzt]

05/02/10 - Workout A

90.4 today (normal shoes/iPhone included etc), expecting the weight to go up now that I've started the creatine. Was going to hold off but I just couldn't wait, I was like a kid that just got given a new toy to play with... I had to try it out!

• Incline Bench*
  5 x 60kg
  5 x 70kg
  5 x 80kg
  5 x 85kg
  5 x 90kg
  
• Squats*
  Lotsa bar/60kg warmups
  5 x 90kg
  5 x 100kg
  5 x 105kg
  5 x 115kg
  5 x 120kg
  
• Power Cleans*
  5 x 60kg
  5 x 60kg
  5 x 60kg
  5 x 62.5kg
  5 x 65kg
  
• Dips*
  5 x +15kg
  5 x +20kg
  5 x +40kg
  

Comments

• Bench felt great, incline hasn't been going well for me in the past, I think this is because I usually did it immediately following flat BB Bench. Doing it on it's own day is allowing me to push a lot more. 90 felt really comfortable, would back myself to get 100kg x 5 reps soonish, but don't wanna push it too far too fast. We'll see.
  
• I was on fire with Squats! Fired them out really fast with only short rests between sets, hip drive felt amazing, I swear my arse painted the floor on a few reps :pfft: 120 felt very comfortable, but begun to get a liiittle tough on the last 1-2 reps. I really think my legs are responding well to the 3x squats per week :nod: Wrists also felt good due to some stretches I did with them prior to squatting. Can't wait for the coming weeks!
  
• Power cleans were a little tough, but I think that's because I put so much energy into the squats/bench so I wasn't too fussed, and I've still only been back doing them for 3 weeks now. Got them comfortably enough anyways, and form feels like it's starting to click.
  
• Dips were great, 40kg felt like nothing, really feel like I can go much heavier on this. The reps were all clean, too - got the body almost horizontal, and got right down about as far as I could go.
  

Think the creatine and other supps I'm taking are beginning to do their job. Feeling much more alert, focused, and ready throughout the days, despite some short sleeps and a continuation of increasing exercise toughness.

Probably do a vanity session tomorrow morning, and some tyres in the afternoon :grin:

[steak]

nice work on the dips :clap: ....fark they just nail my damaged elbow tendons somethink wicked :twisted:

[drizzt]

Thanks mate, my dips have always been quite strong (just quietly), I think it's because my tris are usually pretty good and they help on this a lot. I got up to +60 for a few reps when my bench was at its best, so that's the aim in the not-too-distant future. I'd say I'd be around the 50 mark for 5 at an optimistic guess.